The career coach’s take on how hormone health impacts career women

Let’s be honest.If hormones had a LinkedIn profile, they’d be listed under: “Influences everything but rarely gets credit.”

From confidence in meetings to whether you can remember why you opened that email (again), hormone health is quietly shaping women’s careers every single day.

And yet — in most workplaces — it’s still treated like a “personal issue” rather than a professional reality.

Its time to get real about hormone health... for the business.

As a career coach working with women in transition, I see the impact first-hand. Women questioning their confidence, reconsidering their careers, or quietly struggling — not because they’re incapable, but because their biology has shifted.

So let’s talk about it. Properly.

Hormones: your unseen career partner (or saboteur)

Hormones regulate:

• Energy

• Mood

• Sleep

• Focus

• Stress response

In short — all the ingredients you need to perform well at work. When they’re balanced, you feel sharp, capable, and confident.

When they’re not? Think:

• Brain fog in meetings

• Sudden dips in confidence

• Energy crashes

• Poor sleep

• Emotional overwhelm

Research shows hormonal changes can significantly impact concentration, productivity, and emotional regulation — all critical to workplace performance .

So if you’ve ever thought, “What’s happened to me?”The answer might not be your ability — it might be your hormones.

The cruel timing of it all

Here’s the irony. Hormonal shifts often hit during peak career years.

Perimenopause can begin in your mid-30s, with menopause typically occurring between 45–55 — exactly when many women are stepping into leadership roles or holding senior positions .

At the same time:

• One third of women say menopause negatively affects their work

• 72% hide their symptoms

• 84% want more support

From a coaching perspective, this is where things get interesting — and frustrating.

Because what I often hear is:

“I think I’ve lost my edge.”

But in reality? They haven’t lost capability — they’ve lost support.

It’s not just menopause (and that’s important)

Hormone health isn’t a one-chapter story.

It spans:

• Menstrual cycles

• Fertility journeys

• Pregnancy and postnatal changes

• Perimenopause and menopause

• Stress hormones like cortisol

Hormones influence how we think, feel and perform across every life stage.

Yet workplace support is often fragmented — if it exists at all.

As a coach, I see women trying to “push through”:

• Menopause with and without medication or supplements

• IVF treatments

• Debilitating PMS

• Sleep disruption

• Anxiety linked to hormonal changes

All while maintaining professional performance.

The confidence curve (and why it dips)

One of the biggest impacts I see in coaching sessions is confidence.

Hormonal fluctuations can affect neurotransmitters — the chemicals responsible for mood and emotional regulation — leading to increased anxiety, irritability, and low mood .

Add in:

• Poor sleep

• Fatigue

• Brain fog

And suddenly, women who have spent decades building successful careers start questioning themselves.

It’s not uncommon for clients to say:

• “I don’t feel like myself anymore”

• “I’m thinking of stepping back”

• “I’m not sure I can keep doing this”

And here’s the bigger issue: 57% of women say menopause has negatively affected their career progression, with many turning down opportunities.

The cost of silence (to women and workplaces)

Let’s talk numbers — because businesses listen to those.

• £11bn is lost annually due to absenteeism linked to gynaecological conditions.

• Significant productivity losses are linked to menopause symptoms and related health impacts.

• Nearly a quarter of women have considered leaving their job due to symptoms.

And yet, many women still don’t speak up.

Why?

• Because of stigma.

• Because of fear of being seen as “less capable”.

• Because historically, the workplace hasn’t made space for these conversations.

The Career Coach’s toolkit: what actually helps

Now for the practical bit — because awareness is great, but action is better.

1. Track your energy, not just your deadlines

Your productivity isn’t broken — it’s cyclical.

Notice patterns in:

• Focus

• Energy

• Mood

Then align your workload where possible. I use a free app by Louise Newson called “Balance” to track my symptoms.

2. Redefine productivity

Not every day is a “high output” day — and that’s okay.

High performers burn out when they expect consistency from a system (the body) that is naturally variable.

3. Build recovery into your routine

Hormones and stress are deeply linked.

High cortisol (your stress hormone) can lead to burnout and reduced productivity .

Try:

• Walking breaks

• Walk ‘n’ talk meetings

• Boundary setting

• Delegation 

• Proper lunch breaks (not at your desk!)

4. Stop suffering in silence

This is a big one.

Whether it’s:

• A line manager

• HR

• A coach

Opening up creates options — flexibility, adjustments, understanding.

5. Ask for adjustments (without guilt)

Small changes can have a big impact (as I’m forever saying!):

• Flexible hours

• Remote working

• Temperature control

• Adjusted workloads during tougher periods

I’d always suggest starting with an informal conversation before going down the formal route.

At the moment, employees are typically limited to one formal flexible working request per year (increasing to two under the new Employment Laws coming into effect this year — date still to be confirmed). So it’s worth using that option wisely, rather than leading with it.

That said, it’s still a smart move to look at a formal request template beforehand — there are plenty of free ones online. Not to copy word-for-word, but to understand how your request might be viewed from the employer’s side.

Here’s the bit many people miss: don’t just focus on what you need — think about what the organisation gains too. From my experience as an HR Consultant, requests are far more likely to be approved when they clearly show a mutual benefit. If you can position your request as a short-term adjustment that supports your wellbeing and maintains (or even improves) your performance, or reduces absences, it shifts the conversation entirely.

Because when it feels like a win-win, it’s no longer a favour — it’s a smart business decision.

These are not “special treatment” — they are smart performance strategies.

6. Invest in support

Hormonal health is not something you need to navigate alone.

Support could include:

• Medical advice

• Coaching

• Workplace wellbeing resources

Because clarity reduces anxiety — and increases confidence.

What forward-thinking workplaces are doing

The best organisations are:

• Training managers on hormone health

• Creating menopause and reproductive health policies

• Offering flexible working

• Normalising conversations

Because here’s the truth:

Hormone health isn’t a women’s issue. It’s a workplace issue.

And when it’s handled well?Performance improves, retention increases, and culture strengthens.

The bigger picture: this is about career sustainability

As a career coach, I don’t just look at where you are now — I look at how you sustain your career long-term.

Ignoring hormone health doesn’t make it disappear.It just makes the journey harder.

Supporting it?

That’s how women:

• Stay in leadership

• Grow in confidence

• Continue progressing

Without burning out or stepping back unnecessarily.

If you’re navigating changes in your body and your career at the same time — you are not alone, and you are not “losing your edge”.

You may simply need a different strategy.

At Pause and Empower, I support women through career transitions, confidence dips, and workplace challenges — including those influenced by hormone health. 

I’d always recommend speaking to a few coaches, to see who you believe, you can work best with. 

👉 Ready to feel more in control of your career again? Explore practical tools, insights, and coaching support at:www.pauseandempower.com/blog

Because your hormones may change — but your potential doesn’t.

#pauseandempower #hormonehealth #menopauseatwork #womenscareers #workplacewellbeing #careerconfidence